Today we talk about Les Mills BodyCombat 65. Tracklisting for BodyCombat 65 has been out for a while now and initial thoughts were mixed after listening to the release a couple of times.
Only Dan, Rach and Brian Cochrane on the masterclass video just how I like it. No bad camera angles trying to get a big group in which means you can actually see what’s going on. Alot of energy on the stage. Seems Rach isn’t in the mood for any cr@p, she’s just giving 110%. Dan would seem an injury is in place? You can see the frustration on his face when he can’t do the jump knees in track 7. Hope you get better soon Dan.
This so far has to be the best masterclass this quarter, not saying best release but has a couple of tracks that will be put into the mix pot. Here is a prime example of what I mean:
Technique throughout the BodyCombat 65 masterclass video was nailed, unlike some previous videos where it’s been do as I say not as I do..
Best part of the masterclass
I thought this was worth a mention 17 seconds in…… Brilliant, well done that man.
Initial overall thoughts
It took a couple of weeks to get into this release as it seems they’re trying out different things. It did take a while for this release to find it’s place. Predictions were right from my thoughts about BodyCombat 64, more floor work in track 4.
Anyway onto the tracks
Track 1a – Upper body warmup – We Came To Bang Feat.Luciana (radio edit) – 3LAU feat. LUCIANA
I do like this warmup as there is nothing fancy about it. Body and mind need to be switched on and ready to go. Simple boxing combinations which allow the instructor to focus on technique of the jab,crosses and uppercuts. We’ve seen the single, double hook pulse combination previously, this is where the mental sweat begins. If you workout in a studio with mirrors check your hooks and uppercuts, set yourself up for a safe but fun workout :).
Track 1b – Lower body warmup – Levels(VIP Mix) – Pukka Moves
If Dan and Rach could of seen the faces of my participants when this first went down. Can’t describe the look apart from “eh what”… Again with the mental sweat as you do the lunge, rotation, squat, rotation, lunge, repeat. As with the upper body warmup it’s good to see the combination re-used later in the release. The round house kick to the front and the side kick combo’s allows the instructor to fine tune kicking technique before moving into the release. If you’re a participant reading this your instructor should be telling you/showing you to set the heel.
Track 2 – Combat 1 – Ah Yeah so What(Radio Edit) – Will Sparks feat. Wiley & Elen Levon
When I first listened to the music while reading the choreography I thought to myself what is going on here. After teaching it for over a month now these 6 rounds of jab,cross,jab and jump kick really do set a high bar straight after the warmup. The front kick repeater, track 2, front kick repeater, track 2, yeah my word, early burn.
It’s amazing how instructors forget to show options in tracks like this one. If you’re new or you don’t want to jump due to injury, bad floor, then 2 options available to you:
- Step over front kick. So right leg is forward, jab,cross,jab, step forward left leg front kick with right.
- Stay with the jab,cross,jab, back knee front kick.
Remember it’s your workout no-one else. Instructors, remember options.
Track 3 – Power training 1 – Lifting Me Higher(Back to 97 Mix) – Dougal & Gammer
As with all track 3’s comes a very powerful uplifting track which means one thing, alot of boxing and alot of sweat. Carrying on from the combinations in the upper body warmup we work our shoulders with a simple but effective couple of combinations. By the end of the track your shoulders should feel like they’ve worked hard. What we forget is that we have 2 rounds of press-ups in the next track.
We carry on with working the legs followed up by press-ups thrown for more fun. It’s been a while since we had a combination like this, especially with the back kick. I think it was early 50’s this combination previously made an appearance. The back kick, three front knees opens up levels especially when the third knee becomes a front kick. Main setup here is to look over your shoulder before throwing that back kick… The side kick tap, “stabbing the kick” and then the side kick is a little gem. Use this not only to work the legs but to perfect technique. Make sure that heel is set….
I’ve said this before but I don’t think this format is going to change anytime soon. Embrace the press-up 🙂
Track 5 – Power training 2 – No Problem – Chase & Status
Again following on from the previous release seems we’ve teleported into a BeachBody Insanity Class. Is it just me or are track 5’s just becoming a mashup? We’ll throw in some sprints no wait, some squat jumps, then we’ll add some boxing combination just to pin it back. Track 5 use to be about having fun while working at 100%, now, am not so sure. “New” format isn’t going down well especially in classes based in sports halls rather than a proper studio. Uppercuts, hooks, not a fan.
Track 6 – Combat 3 – The day is my enemy – Nave Gears
It’s all about capoeira, the leg burner. It’s good to see a move being brought in from the warm-up that beasts the legs. It’s only 4 and a half minutes but will feel like it has been gone on forever. Be careful when doing the transition from squat to lunge and vice versa. Good work out, however, won’t be on the mix list any time soon.
Track 7 – Muay Thai – Party Monster – Groove Moves
This Muay Thai track is short, sharp and sweet. I can’t recall the last time we had such a short track 7. The jab, cross ascend elbow with some knees thrown is a simple combination so it’s easy to commit power and speed into each movement. The uppercut, hook and knee with option to jump is a nice addition to the choreography. The synth in the music that builds up during the descending elbows and knees makes you want to work harder. However, before you know it we have 4 rounds of running man knees.
Track 8 – Power training 3 – Heart Bleeds – Re-Con & Demand Feat Mandy Edge
The finale, the last power track of Les Mills BodyCombat release 65. Starting off building up the combination of the jab, cross, uppercut to then scissor down. Double hooks to then take it down stairs for the jacks. An enjoyable couple of rounds with then the fast triple jabs. When doing the track it certainly doesn’t feel as long as it actually is.
Track 9 – Conditioning – Black and Blue (Smackdown) – Long Hawke
After all the press-ups it’s no wonder this track is focused on the core. 3 minutes finally tuning the abs.
Track 10 – Cool down – Love Me Anyway – Ginny Blackmore
Nice cool down, shame it’s alot shorter like in the previous release in the 45 minute format. By the end of the hour though you know you’re going to feel it especially if you gave 100% throughout.
Roger and I will probably be chatting about this release soon so please check out his group fitness over coffee podcast.
Got launch pictures/videos you want to share?
Every release after my thoughts have been made public I do a post on “Everything BodyCombat release?”. These can all be found : http://www.siphilp.co.uk/tag/everything-body-combat. If you’d like to share something in the Everything BodyCombat 65 then please get in touch.
If you have any thoughts about BodyCombat 65 and you’d like to share then please feel free to comment or get in touch. Previously you could give feedback to Les Mills but would seem the website doesn’t offer such a facility any more. Your best bet? Take it to twitter :). While you’re here why not subscribe?
If anyone from Les Mills global is reading this please can you make it easier for instructors and participants to give feedback?
Finally, dear Dan and Rach
Please can we start having bonus tracks? Every other Les Mills programme has them, options are good. 🙂 Thank you in advance…